CrossFit and Personal Training

8 min AMRAP:

• 10 banded good mornings
• 10m bear crawl
• Run to the end of the gym and back

Bent over barbell rows – palms facing out, pull to belly button

• 5 sets x 5 reps – increase weight

Rest as needed between sets

EMOM x 20 mins:

• Min 1 – 1 length – sled pull (90/45)
• Min 2 – 4 sandbag/dball ground to over shoulder – switch sides (heavy)
• Min 3 – 0:25 sec handstand wall hold
• Min 4 – 0:25 sec air assault sprint
• Min 5 – rest